After spending winter hidden in heavy boots, covered shoes and woolly socks, it’s time to get them out, people. Your feet, that is.
As the mercury rises and thongs and strappy sandals take prominence, are your feet ready to go on display? Are they smooth, fresh and presentable? Or do they look rough, callused and neglected? And what’s the best way to avoid common summer foot injuries?
The Biggest Loser Club shows you how to give these workhorses a bit of TLC so you can put your best foot forward. After all, the feet are the foundation of the body and comfortable feet makes life more comfortable.
Foot facts
Feet are incredibly complex. Each foot has:
- 26 bones
- 33 joints
- 107 ligaments
- 19 muscles
- 250,000 sweat glands
- millions of nerve endings on the sole
Your feet also tend to mirror your general health with foot ailments sometimes the first sign of a more serious medical problem.
To care for the outer layers, feet should be washed every day and thoroughly dried, including between the toes. If the skin is dry, apply a moisturiser. Each week, exfoliate the skin using a foot scrub and keep toenails trimmed.
Common foot skin complaints
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Cracked heels
If you have cracked heels, apply an emollient cream with a urea base. The more urea it contains, the better. If heels are cracked more than 2-3mm, visit a podiatrist for what’s known as debridement. “It’s not a painful process,” assures Brenden Brown from A Step Ahead Podiatry. “You don’t bleed and you’ll be in and out in 20 minutes.”
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Blisters
Sometimes blisters are unavoidable, especially when your feet swell in the hot weather. No matter how tempting, don’t burst them. If you find yourself with a watery bump, pad around it rather than on it.
Prevention is always best. “Don’t begin a new exercise program with brand new shoes,” advises Brown. “Wear them in. If you’re wearing in high-heels and notice redness or rubbing, protect the area with gel cushions, Scholl Party Feet or band-aids. A range of products is available at the chemist.”
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Infections
Some people have a predisposition to fungal infections. “Any time the skin becomes itchy, flaky or red, apply a broad spectrum antifungal cream,” advises Brenden Brown. “Treat it straight away.”
On the question of whether nail bars are a source of infection Brown says: “That magic blue water they use in salons doesn’t sterilise instruments. Never let them use anything that cuts your skin or infection won’t be a case of if, but when.”
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Calluses
Calluses are created by a bony prominence or when a shoe continually irritates the skin causing it to thicken. If you don’t change the friction point, thickening continues, becomes painful and needs debridement.
Losing weight reduces calluses. “Patients who have lost weight have gone from having calluses removed every 6-8 weeks to once every 6 months. It makes a huge difference,” says Brown.
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Bunions
They sound old-fashioned but bunions are very common. They cause an unsightly and painful bump on the side of the toe joint. Their occurrence is mainly genetic. “Men get them too but at a much later age because they don’t wear high-heels,” says Brenden Brown adding, “Women should discover flats.”
Diabetes and foot care
If you have diabetes, special foot care is needed. “Diabetics have the trifecta,” states Brown. The trifecta is:
- decreased sensitivity
- decreased circulation
- predisposition to infection
He suggests washing your feet every day and checking for cuts, swelling or infected toenails. “And because the nerve that controls moisture no longer works, the feet are dry so use a moisturiser, such as sorbolene, every day. If you can’t reach your feet, buy an inexpensive tray, coat it in moisturiser, place your feet inside and then wipe them with a towel on the floor.”
If you have a treatment program for managing your diabetes in place with your GP, you will qualify for podiatry on Medicare. This is an option worth implementing as you come away from a podiatry appointment feeling as if you are walking on air.
Foot strength and flexibility
With their outer appearance restored, it’s time to work on foot flexibility and strength. “If you’ve been wearing boots with heels, stretch out the Achilles tendon and your calves,” advises physiotherapist, Anna-Louise Bouvier, co-author of The Feel Good Body. “You also need to start the small muscles in your feet working again by walking in bare feet on sand or on grass. Start with small distances because your feet might ache until they strengthen.”
On the contentious issue of whether you should wear thongs, Brenden Brown says, “Not only do thongs dry your skin but that slap, slap, slap against your heel is actually a micro-trauma. I don’t want to sound melodramatic but only use thongs over short distances.”
Ankle sprains are common during summer. “Work on improving the tendons and muscles around the ankle that provide dynamic support for the foot,” advises Bouvier. “While waiting for the kettle to boil, for example, stand on one leg keeping one hand lightly on the bench and balance. If you can, let go of the bench. When your balance is really strong, do it with your eyes closed.”
Keen to lose weight and boost strength by walking for fitness? Anna-Louise has more helpful tips in this must-read article.
Plantar fasciitis
Another common foot injury is plantar fasciitis, which is felt as pain in the heel. It is caused by inflammation in the thick tissue in the sole of the foot and is often worse upon waking. Those first few footsteps in the morning can be very tender. Plantar fasciitis has several causes including
- standing for long periods
- wearing high heels
- long-distance running
- being overweight
- having flat feet or high, rigid arches
If pain is ongoing, consult a physiotherapist or podiatrist. “If you leave a condition for months, it will only get worse and take longer to fix. Sort it out sooner rather than later,” advises Brenden Brown. Keeping the Achilles tendon and the muscles in your ankle and calves flexible also helps.
Happy feet
With your feet restored on the outside and inside, you can show them off to the world. You’ve found your feet!